Can You Build Serious Strength With Low-Impact Workouts? (Yes. Here’s How)

Amanda Boike
Jan 21
9 min read

By Amanda Boike Fitness If your joints have ever whispered, “Girl, absolutely not,” mid-burpee… welcome. The good news: you don’t need jumping, sprinting, or bootcamp chaos to get strong. You need tension, smart progression, and enough consistency to let your body adapt.

Low-impact doesn’t mean low-results. It means less pounding- not less purpose.

First: “Low-impact” is about your joints, not your effort

Low-impact generally means at least one foot stays on the ground (or you’re supported. Think mat work, machines, bench-supported rows). Less bouncing = lower ground reaction forces. But strength gains come from something else entirely:

The real strength ingredients

Mechanical tension (your muscles working hard)
Progressive overload (you gradually do more over time)
Specificity (you practice getting strong in the patterns you care about)

That’s why a slow, controlled split squat can feel like a personal attack (in a good way)… even though it’s “low-impact.”

What the science says: yes, low-impact can absolutely build strength

Here’s your receipts moment.

Strength training works- period.

Public health guidance consistently recommends muscle-strengthening at least 2 days/week because it improves health and function. As the CDC puts it: “Adults also need 2 days of muscle-strengthening activity each week.” (Source: CDC) CDC

And the World Health Organization echoes the same baseline: muscle-strengthening activities involving major muscle groups on 2+ days/week. (Source: WHO) World Health Organization

Low-impact resistance programs improve strength- even across menopause stages

One 12-week randomized study in women ages ~40–60 used a low-impact resistance program 4 days/week and found meaningful improvements in hip strength and balance—with no meaningful difference between pre-, peri-, and postmenopausal participants. (Source: Svensen et al., 2024) PMC

Translation: your body is not “too menopausal” to adapt. You can get stronger.

Do you need heavy weights to get strong?

You can build strength with lighter loads, especially if you work close to failure-but research generally shows:

Maximal strength tends to improve more with heavier loads (think >80% of 1-rep max).
Muscle growth can happen across a wide range of loads when sets are hard enough.

A large network meta-analysis found all resistance training prescriptions beat doing nothing, with the highest-ranked strength outcomes tied to higher loads and solid weekly structure. (Source: Currier et al., 2023) PMCA classic meta-analysis similarly found bigger 1RM strength gains with heavy loads, while hypertrophy was similar across loads. (Source: Schoenfeld et al., 2017) PubMed

If sources seem to “disagree,” it’s usually because they’re talking about different outcomes (max strength vs muscle size) or different populations- so we prioritize broad syntheses (meta-analyses) over single studies. (Source: Currier et al., 2023; Schoenfeld et al., 2017) PMC+1

Your “serious strength” low-impact blueprint (the do-this part)

How many days/week?

For most busy women: 2–4 days/week is the sweet spot. A well-known ACSM position stand recommends:

2–3 days/week for novices
3–4 days/week for intermediate lifters…and progressing over time.

Practical plan:

2 days/week = minimum effective dose for strength (great if life is life-ing)
3 days/week = best bang-for-buck for most
4 days/week = faster progress if recovery is solid

How hard should it feel? (RPE + reps in reserve)

Use effort like a dial, not a vibe.

RPE 7–9 most working sets
1–3 reps in reserve (RIR) on most sets
Save true all-out failure for small, safe moves (more on that below)

Quick cheat sheet

RPE 7 = could do ~3 more reps
RPE 8 = could do ~2 more reps
RPE 9 = could do ~1 more rep

Why this works: training near failure can drive adaptation without turning every session into a recovery nightmare. Research in trained adults suggests near-failure vs stopping further away can both increase strength over short blocks, with nuanced differences. (Source: Ruple et al., 2023) PMC

Sets + reps (simple, not precious)

For “serious strength” with joint-friendly choices:

Big lifts/patterns: 3–5 sets of 4–8 reps (RPE 7–9)
Accessory work: 2–4 sets of 8–15 reps (RPE 7–9)
Isometrics/holds: 3–5 rounds of 10–30 seconds

And yes, you can do this with dumbbells, bands, cables, machines, or mat-based setups.

How long until you notice changes?

Most people feel:

More stable + capable in 2–4 weeks
Clear strength changes in 8–12 weeks (assuming progressive overload and consistency)

That 8–12-week window shows up repeatedly in structured training research, including the 12-week low-impact trial above. (Source: Svensen et al., 2024) PMC

The secret sauce: how to make low-impact workouts intense enough to build strength

If you don’t have super heavy weights at home (or you’re keeping it joint-friendly), these are your power tools:

1) Slow eccentrics (aka “the lowering phase”)

Lower for 3–5 seconds. It’s low-impact, high-tension, and extremely humbling.

2) Pauses in the hardest spot

Pause 1–2 seconds at the bottom of a squat, split squat, or press. Your muscles learn to own the position.

3) Unilateral work (one side at a time)

Split squats, single-leg RDLs, one-arm rows. Less load required, more challenge.

4) Longer range of motion (when joints tolerate it)

Elevate heels, use a yoga block, or adjust stance to get a deeper (comfortable) range.

5) Isometrics for cranky joints

Wall sits, Spanish squats, glute bridge holds. Joint-friendly and effective.

6) Smart exercise selection (biomechanics > punishment)

Pick moves that load muscle without irritating joints. (This is a big ABF philosophy: max muscle, min joint drama.)

7) Progression rules (non-negotiable)

Progression can be:

more load
more reps at the same load
more sets
harder variation
slower tempo
shorter rest

ACSM guidance even notes load can increase ~2–10% when you can exceed your rep target by 1–2 reps. (Source: ACSM position stand) PubMed

Sample low-impact “serious strength” workout (30–35 minutes)

Frequency: 3x/week, rotating A/B/C

Workout A: Lower body + push

Split squat - 3–4 sets × 6–10/side @ RPE 8
Hip hinge (DB RDL) - 3–4 × 6–10 @ RPE 8
Floor press or incline push-up - 3 × 6–12 @ RPE 8
Side plank - 3 × 20–40 sec/side
Calf raises (slow) - 2–3 × 10–15 @ RPE 8–9

Workout B: Upper body + core

1-arm row (bench-supported) - 4 × 8–12/side @ RPE 8
Overhead press (seated if needed) - 3 × 6–10 @ RPE 8
Rear delt fly / band pull-aparts - 2–3 × 12–20 @ RPE 8
Dead bug - 3 × 6–10/side (slow + controlled)
Farmer carry (if space) - 4 × 30–60 sec

Workout C: Full body “density”

Set a timer: 12 minutesCycle:

Goblet squat × 8
Hip bridge × 10
Row × 10Aim for RPE 8 by the final rounds.

Peri/menopause: low-impact strength is a power move

Muscle, balance, and bone health matter a lot in midlife- not for aesthetics, but for things like:

carrying luggage without feeling wrecked
hiking, skiing, traveling
getting up from the floor with confidence
staying steady on icy Chicago sidewalks (because winter is petty)

That 12-week low-impact resistance study in midlife women improved hip strength and balance regardless of menopause status. (Source: Svensen et al., 2024) PMC

And global guidelines recommend strength training across adulthood, with extra emphasis on balance work as mobility challenges increase. (Source: WHO) World Health Organization

“But my knees/hips/back get spicy…” — can I still do this?

Often, yes- with smart selection and progression.

A 2024 systematic review and meta-analysis found resistance training improved pain, strength, and function in people with knee and hip osteoarthritis across many studies. (Source: Lim et al., 2024) PMC

Joint-friendly swaps that still build strength

Knee cranky? Try box squats, step-ups, Spanish squats, slower tempo, shorter ranges initially
Hip cranky? Prioritize hinges (RDLs), glute bridges/hip thrusts, supported split squats
Back cranky? Swap heavy hinging for hip bridges, supported RDLs, cable pull-throughs, and core bracing work

Rule: discomfort that settles quickly is different than pain that escalates or lingers. If symptoms persist, loop in a clinician.

Should you train all the way to failure for low-impact workouts to “count”?

Not always.

Training near failure can be just as effective.

My recommendation for real life:

Work each muscle group 1-2x per week: stop with 1–3 reps in reserve
If you’re sore for 4 days and dread training: pull back. Consistency wins.

The 5 most common “low-impact” mistakes (and fixes)

Only doing light band burnouts forever
- Fix: pick 2–3 moves you progress weekly (load, reps, or tempo).
Random workouts, random results
- Fix: repeat patterns for 4–8 weeks before changing everything.
Too much “gentle,” not enough “effective”
- Fix: most working sets should land around RPE 7–9.
No recovery plan
- Fix: 24–48 hours between hard sessions for the same muscle group helps.

Chicago note: want help dialing this in safely?

If you’re thinking “I want to get strong, but I also want to feel confident I’m doing this right,” that’s where coaching shines- especially if you’re managing joint history, peri/menopause transitions, or you just want the mental load gone.

What does an in home personal trainer in Chicago cost?

Pricing varies by experience, location, and session length. Current estimates for Chicago-area personal training commonly land around $50-150 per session (with many factors that can push higher).

If you’re in Lakeview, Lincoln Park, or nearby neighborhoods, in-home can be a great option: no commute, no intimidating gym floor, and your program is built around your space and equipment.

The ABF approach: low-impact, high-results, science-first

At Amanda Boike Fitness, the goal is training you can stick with- because the “best” plan is the one you’ll actually do.

Biomechanics-informed exercise choices (load muscles, respect joints)
Physics-based progression (you’ll know why something works, not just “do this”)
Dosage for you using RPE/RIR—not mindless rep counting
Low-impact strength that translates to real life: stairs, carrying, travel, fewer aches, more confidence

If you want a plan built for your body and your schedule-whether that’s ABF Online or an in home personal trainer in Chicago setup-this is exactly what we do.

You don’t need more intensity. You need a smarter dose.

FAQ: Low-Impact Strength Training for Women

Can low-impact workouts really build serious strength?

Yep. Low-impact just means less joint pounding-not less muscle tension. If you train with progressive overload (heavier load, more reps, harder variations, slower tempo), you can build legit strength with low-impact training. Aim for 2–4 days/week and progress for 8–12 weeks.

What counts as “low-impact” (and what doesn’t)?

Low-impact usually means no jumping or high ground-force landing-often at least one foot stays down, or you’re supported (mat work, machines, bench-supported moves).Still low-impact and spicy: split squats, RDLs, rows, presses, carries, step-ups.Not low-impact: repeated jumps, sprint intervals with hard landings, high-volume plyos.

How many days per week should I do low-impact strength training?

2 days/week: minimum effective dose for strength + consistency
3 days/week: best overall ROI for most busy women
4 days/week: faster progress if recovery and sleep are solidMost people do great with 3 days/week.

Do I need heavy weights to get strong?

Not always- but heavier loads help max strength. If you don’t have heavy weights (or you’re easing in), you can still get strong using:

slow eccentrics (3–5 sec lowering)
pauses
single-leg work
longer range of motion
isometrics
shorter restTranslation: you can make moderate weights feel disrespectful without jumping once.

What RPE should I use for “serious strength” workouts?

Most working sets should land around RPE 7–9 (roughly 1–3 reps in reserve).

RPE 7: could do ~3 more reps
RPE 8: could do ~2 more reps
RPE 9: could do ~1 more repThis gets you strong without turning every session into a recovery crisis.

Should I train to failure for low-impact workouts to work?

Nope. You can occasionally push smaller moves close to failure (like lateral raises), but for big patterns (squats/hinges/presses/rows) it’s usually smarter to stop with 1–3 reps in reserve. That keeps form clean and recovery manageable—aka how you stay consistent.

How long does it take to notice results?

Most people notice:

2–4 weeks: better stability, less “wobbly,” more confidence
8–12 weeks: clear strength changes (if you’re progressively overloading)The exact timeline depends on sleep, stress, consistency, and how close your sets are to “challenging.”

What if I have knee/hip/back pain- can I still do low-impact strength training?

Often yes- with smart tweaks. Start with joint-friendly variations and build tolerance:

Knee: box squats, step-ups, Spanish squats, slower tempo, smaller range at first
Hip: hinges (RDLs), glute bridges/hip thrusts, supported split squats
Back: supported hinges, bridges, anti-rotation core work, controlled loadingRule of thumb: discomfort that warms up and resolves is different from pain that escalates or lingers—when in doubt, coordinate with a clinician.

How do I track progress without obsessing?

Keep it simple- track one metric per lift:

load × reps (e.g., 25s for 8 reps)
RPE (how hard it felt)
a quality note (“pause felt solid,” “knee happy”)Progress = more reps at same load, same reps at higher load, or same work at lower RPE.

What equipment do I need to get started at home?

You can build serious strength with:

one medium and one heavier pair of dumbbells (or adjustable DBs)
a loop band
a bench/chair
a mat
Optional upgrade: a heavier dumbbell or kettlebell for hinges/squats/carries.

How much does an in home personal trainer in Chicago cost?

Rates vary by experience, location, and session length, but a common ballpark is $50-$150+ per session in Chicago. If you want someone to program around your joints, teach form, and progress you safely, coaching can speed things up—and reduce the “am I doing this right?” mental load.

What’s the best low-impact plan if I’m peri/menopausal?

Prioritize:

2–4 days/week strength
RPE 7–9 effort
lower-body strength + pulling work (hips, glutes, back)
balance + carries
Keep it sustainable. Consistency beats “go hard for 2 weeks then vanish for 6.